A healthy lifestyle to prevent constipation: well-being, food, physical exercise

Functional constipation (without an underlying disease) affects many men and women in many countries. If you are one of these people, you can restore your digestive well-being through a healthier lifestyle. Tips about stress management, diet, hydration, positions to adopt in the bathroom... Read about the basics on how to prevent constipation.
 

Relieve stress to prevent constipation

Stress can contribute to poor eating habits, which in turn may result in digestive disorders. There are many relaxing activities to choose from, such as yoga, meditation, or soothing massages. Unless otherwise advised by a doctor, regular physical exercise and sports are also strongly recommended. Doing sports not only helps deal with stress, but also helps support intestinal transit.

Prevent constipation: Make sure you sleep well at night

Tiredness and bowel movements do not go well together. As it happens, tiredness is often linked to poor-quality sleep. Here are some things to consider to ensure that you get a good night’s sleep every night:

• Lower the temperature in your bedroom to 18-19°C;
   
• Change your bedding if your mattress is too hard or too soft;
   
• Avoid caffeine in the hours before bedtime.

 
What positions help prevent constipation?

Some positions help pass stool while others make it more difficult. Ideally, to limit the risks of constipation, you should adopt a crouching position. This is not an easy task when using Western toilets, however... Still, you can lift your legs (your knees should be higher than your hips) by resting them on a low stool or, when sitting down, lean forward.

 
Eating habits to help a varied diet 

It is important to stay well hydrated on a daily basis, to fight against constipation. You should drink at least 1.3-1.5 litres of water every day to eat a diet that is balanced, varied and sufficiently high in fibre to help support regular gut transit.  Fibre is mainly found in fresh fruit and vegetables, whole grains and legumes (e.g. lentils).

OptiFibre® can help you supplement your diet in fibre. This tasteless and odourless powder easily mixes into yoghurt, soups and beverages and supplements your fibre intake.